5 x (4min high intensity + 2min low intensity)
5 minutes cool down
This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at veryhigh oxygen consumption, but it is not designed to be ridden to complete exhaustion. Your VO2 max will gainimprovements even at a more comfortable pace. It is, however, still important to push yourself very hardduring the intervals. In the resting periods you should maintain intensity at about 60% of VO2 max.
1.每次間歇設定平均功率 230watts
2.recovery 140watts
3.二分鐘的回復 心跳回覆約下降 20bpm
4.不好用的軟體，先暫時看看就好
YOYO你的FTP值是抓多少來做這個測驗呢？
回覆刪除我用 WKO+ 最近的統計資料(外騎)，20分鐘的平均功率約230WATTS，所以先用230WATTS來做。
回覆刪除這個訓練是從一個訓練網拉下來的。網址如下：http://www.training4cyclists.com/ 你可以去看看。